T H A N K S T O O U R S P O N S O R S
P l e a s e u s e #WOODSTOCKSUMMIT fo r a l l
s o c i a l m e d i a p o s t s , a n d b e s u re t o c h e c k
o u t t h e P L A E S u m m i t s w e b s i t e a f t e r t h e
e v e n t fo r a l l p o s t s f ro m t h e d a y.
P L A E
We b : p l a e s u m m i t s . c o m | p l a e . u s
Tw i t t e r : @ p l a e _ u s
I n s t a g r a m : @ p l a e _ u s
Fa c e b o o k : P L A E U S A
C o a c h M c K e e f e r y
We b : R o n . M c K e e f e r y. c o m
Tw i t t e r : @ r m c k e e f e r y
I n s t a g r a m : @ r m c k e e f e r y
Fa c e b o o k : r m c k e e f e r y
social media
7 : 0 0 - 8 : 0 0 a m
R e g i s t r a t i o n
8 : 0 0 - 8 : 3 0 a m
We l c o m e a n d A n n o u n c e m e n t s
8 : 3 0 - 9 : 2 0 a m
D o n n i e M a i b – U n i v e r s i t y o f Te x a s ( Le c t u re )
9 : 3 0 - 1 0 : 2 0 a m
I n g r i d M a rc u m ( Pr a c t i c a l ) :
1 0 : 3 0 - 1 1 : 2 0 a m
D a n J o h n – A u t h o r, S t re n g t h C o a c h ( Le c t u re )
1 1 : 2 0 - 1 2 : 0 0 p m
R o u n d t a b l e D i s c u s s i o n
1 2 : 0 0 - 1 : 3 0 p m
Lu n c h a n d Ve n d o r D e m o n s t r a t i o n s
1 : 3 0 - 2 : 2 0 p m
J e s s e A c k e r m a n – A t l a n t a Fa l c o n s ( Le c t u re )
2 : 3 0 - 3 : 2 0 p m
T i m A n d e r s o n – O r i g i n a l S t re n g t h ( Pr a c t i c a l )
3 : 3 0 - 4 : 2 0 p m
Wo r k s h o p D i s c u s s i o n
4 : 0 0 - 4 : 5 0 p m
M i k e B e w l e y - C l e m s o n U n i v e r s i t y – ( Le c t u re )
4 : 5 0 - 5 : 0 0 p m
C l o s i n g R e m a r k s a n d C E U ’s
schedule
D O N N I E M A I B U N I V E R S I T Y O F T E X A S
“C o m b a t t i n g C o m p l a c e n c y ”
Tw i t t e r : @ c o a c h d o n n i e
LECTURE
MAY 28th, 1987
Combatting Complacency Our Greatest Threat
to Success
SATISFIED?
• Complacency is almost always a product of success or perceived success
• Complacency can live on long after success has disappeared. Perceptions do not have to be accurate
• Complacency is content with the “status quo”
• Complacency is afraid of the personal consequences of change
WHAT IS IT?
• Do not look for new opportunities or hazards
• Pay more attention to what’s happening internally
• Tend to move at 30 mph when 60 mph is needed
• They rarely initiate or truly lead
• Most of all they do what has worked in the past
HOW DOES IT HAPPEN?
“It’s basically the human condition to get
satisfied with success. There’s a lot of books
written on how to be successful.
There’s a lot of books written on how to stay
successful.”
Nick Saban Associated Press Interview
1.CREATE Urgency
2.CHALLENGE the Status Quo
3.CAUSE a Ruckus
4.COMMIT to a Culture of Excellence
5.CALL Outside People In
If your team was depending on you for the next new thought, how long would they
have to wait?
CAUSE A RUKUS
SCENT HASN’T CHANGED
CULTIVATING A CULTURE OF
WHAT YOU CREATE
WHAT YOU ALLOW
HELP - doing something for someone they can’t do for
themselves.
ENABLE - doing something for someone they could and should
be doing for themselves.
COACHES DO TWO THINGS:
CALL
THE OUTSIDE IN
MASTERY
WORLD’S GREATEST GENERAL
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I N G R I D M A R C U MI N G R I D M A R C U M . C O M
“ B e t t e r G e t B e t t e r. B u i l d i n g a S o l i d
Fo u n d a t i o n”
Tw i t t e r : @ I r o n Va l k y r i e
practical
3/16/17
1
BetterGetBetter:BuildingaSolidFoundation
IngridMarcum,CSCS
LearningObjectives• Understandmovementvariabilityandstructuralintegrity andhowtheyrelatetotraining,performanceandlongevity
• Thebuildingblocks ofasolidphysicalfoundation• Keystoteachingconnection andcontrol andwhythat’simportant
• Primaryareasofthebodytotargetforbestresults• Exercisesandprogressionstodevelopandmaintainstructuralintegrityandbiomechanicalefficiency
StructuralIntegrity&MovementVariability
Posture&Awareness
Stability&Mobility
Corestrength&stability
Strength NeuromuscularCoordination
MentalDiscipline
BuildingorRebuildingthePhysicalFoundation
3/16/17
2
TrainingProgression
Speed
Load
Complexmovement
Movement
Positionalisometrics
Posture:“TheTree”
JointStability&Mobility:“TheFerrisWheel”
3/16/17
3
CoreStrengthandStability:“TheGirdle”
Strength:“TheBridge”
NeuromuscularCoordination:“TheControlTower”
3/16/17
4
MentalDiscipline:“Blinders”
TheFeet
Flat? Neglected?
3/16/17
5
Training:TheFeet
•MJLeans
• Singlelegbalancevariations•Calfraisevariations• Iso holds
Breathing
Training:Breathing
•Birthdaycandlebreath(exhale)•Balloonbreath(exhale)
3/16/17
6
PelvistoRibcage
Training:PelvistoRibcage
• Leanbacks•90/90Iso push•Bridgewithheelpush•Plankvariations•Quadrupedvariations
Shoulders
3/16/17
7
Training:Theshoulders
•Verticalpushup- “Handstand”work
•Verticalpulldown- Active“hangs”
•Horizontalpush- Proneisometricpush
•Horizontalpull- “W”isometricpush
ActiveMobility
•Pronekneetoelbow•Pronerolltosidelyingrotation•Cat/cow– Up/downdog•Deepsquatwork• Feet
• Self-limiting• Transferable• Connectionandcontrolvs.bracingorlocking• Self-tests• Purposefulandqualitymovement• Bilateralandunilateraloptions• Placementinaworkout
TrainingGuidelines
3/16/17
8
• Activevs.passive• Consciousvs unconscious• Foundationworkvs.correctivework• Precision• Includelightload,highrepwork• Don’tjustdosomethingbecauseit’ssupposedtobe beneficial• Findtheaccesspoint
TrainingGuidelines
Thankyouforattending
IngridMarcum,[email protected]
Thankyou toPLAEfortheopportunitytosharewithyou
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D A N J O H NS T. M A R Y ’ S U N I V E R S I T Y - LO N D O N
“ M o v e m e n t f o r Pe r f o r m a n c e”
Tw i t t e r : @ Fa k e d a n j o h n
LECTURE
3/16/17
1
MovementforPerformance
DanielJohn801-288-9180
TheBasicsofMovement
Insightsfrom“ThinkLikeaFreak”
Knowingwhattomeasuresimplifieslife.StrengthCoach:Load?Track&Field:Time?Distance?Fitness:Waistline?FearoftheobviousTogetstronger,liftweights
3/16/17
2
TheMissionStatementof“GetUp”
1.TheBodyisOnePiece(Integrity)2.Therearethreekindsofstrengthtraining:•Puttingweightoverhead•Pickingitofftheground•Carryingitfortimeordistance3.AlltrainingiscomplementaryJuly2002
AllBodiesareOnePiece!
Lately,WeHaveBeenCrushingStrengthandConditioning
3/16/17
3
TheSimplestAssessment
TheMovementMatrix
The“SixthMovement:”IntegritywithEnvironment
• It’stherollingaroundontheground,it’sgettingupanddownofftheground,it’sholdingyourownincombatoronthefieldofplay.
Crawling andClimbing
3/16/17
4
TheHipInstructionTrinity
Thesecanbewarmupmoves,correctionsorjustteachingthe
basicsofthehingeandsquat…andLoadedCarries.
ThePelvicTilt,theKneelingPlankandtheSixPointRock
KneelingPlanks“solved”theHipDisplacementContinuum
3/16/17
5
HingesandSquatsBOTHhaveMaxHipMovement…butonedifference.
• Hingethehips(swings,jumps)meansmaximalhipmovement,minimalkneemovement
• Squatsmeanmaximalhipmovement,maximalkneemovement
• Theswingisnotasquat.• Thesquatisnotaswing.
IfyoucandotheKneelingPlank,youcanventureontoLoadedCarries
• LoadedCarries
• “IntegrityUnderLoad.”
• Thesearenaturalandeasytolearn
• Listen:TheDrillistheSkill!
TheMovementMatrix
3/16/17
6
BiggestProbleminAllCoaching
TooLate!TheAnswer???
Today!!!
TheBoldPrintedMoves
PUPPBatWing• GlutealBridge• KneelingPlank• 6pointRockGobletSquatFarmer’sWalk
HillSprintsStadiumStepsBearHugCarriesSuitcaseCarries
Basically,“no”equipmenttraining.
StealmyJob!
3/16/17
7
TheMovementMatrix
Hypertrophy(Bodybuilding)
You“Know”This:
3setsof85setsof5(Reg Park)5setsof3DelormeProtocol
ForPowerandHypertrophy:MovementFirst…THEN,reps,setsandload
RepsandSets“TheGoldilocksEffect”
LoadSorta Max,MaxMax,MaxMaxMax
3/16/17
8
RepsandSets
RuleofTenforPureStrength15-25forHypertrophyandPower“TheGoldilocksEffect”TooMuchTooLittleJustright…ItworksforLOAD,too
Load
ToGetStronger:LiftWeights
Sorta MaxMaxMax
MaxMaxMax
TheMovementMatrix
3/16/17
9
EasyStrength
The“GreatTradition”
3setsof35setsof22setsof55-3-2SixSingles
Istherean“easy”waytogetstrong?
• LiftHeavy.• DotheFundamentalHumanMovements• Keepyourrepsandsetslow.• Stopyoursetsandyourworkoutbeforeyougetfatigued.
• Don’tevenstruggle.• Basically,nevermissarep;keepplentyinthetankandkeepcomingback.
TheThreadsofEasyStrengthGeorgeHackenschmidt andPercyCeruttyLettersfirst,thenmeetingafewtimes.Cerutty’s advicetoRUNNERS:RunHillsLiftWeightsAMarathonershouldBPbodyweightandDLDoubleBDWT!!!
3/16/17
10
Percy’sTemplate1.Deadlift.2.Press..Cerutty likedthebenchpress.3.Anexplosivefullbodymove.Helikedtheheavydumbbellswing.4.Pull.Ceruttylikedpull-upsandcheatcurls.Cheatcurlsarelikeapowercleanwithacurlgrip(powercurls)orthatbouncingheavybarcurlyouseeeverymanytraineesdo.5.Ab Exercise.Ifdeadliftsmakeyougooneway,theab exerciseshouldstrengthenyouintheother.Aftergoingheavyontheseliftswithtwotofivesetsoftwotofive(saveforswingsandabswheretherepsgofairlyhigh),youhangfromapull-upbarandstretchforafewminutes.
Pavel’s AdvicetoMein2003
“Forthenext40workouts,pickfivelifts.Dothemeveryworkout.Nevermissarep,infact,neverevengetclosetostruggling.Goaslightasyouneedtogoanddon’tgoover10repsinaworkoutforanyofthemovements.It’sgoingtoseemeasy.Whentheweightsfeellight,addmoreweight.”
TheMovementMatrix
3/16/17
11
Anti-Rotation
RepsandSetsandLoadsarebasedon…
TheSIDEthatislaggingbehind.
Usethe“BellyButton”Testasyourgeneralguide.
ThrowingisNOTRotation!
Really,itisANTI-Rotation.
Oneshouldreallylistentothrowerswhenitcomestothrowing…
TeachingBearHugcarrieswithMonsterWalks
3/16/17
12
IntegrityFirst…ThenAccelerate!
• SometimesyouhavetoJump
HingeswithAcceleration• SometimesyouThrowthings
IntegrityWITHAcceleration
WorkCapacitycanbeachievedwithSimplicity
WorkCapacityandthe“GearChange”
3/16/17
13
EngineBuildingPLUSStoneWork
TheMovementMatrix
Aswemove“ToTheRight”
PushPress/Jerks:RuleofTenSwings:75-250repsLitvi-Family:NomorethanThreeOlympicLifts:RuleofTen…whenexperienced.
3/16/17
14
OutliningtheMap(TheProgram)
1. Donoharm.2. Thegoalistokeepthegoalthegoal.3. ThePath:Universally,someonehasdoneitbeforeyou.Followthem!
MyThree“Steps”beforeAdvisingOne:PoisonousSnakeRemoval,EMTs,TraumaSurgeons,Lifeguards.“LettheEXPERTSwork!”(Don’tsmoke,learntofall,wearaseatbelt)Two:MyMom’sAdvice:“Starchesmakeyoufat.”“Gooutsideandplay.”“Areyourlegsarepaintedon?”Herson:“Eatlikeanadult/Liftweightsandgoforawalk!”Three:EliteTrainingGoals.Asksomeonewhois:a. Eliteb. Donethegoal.c. Then,Dowhattheydid.
StopCrushing.StartTraining.
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J E S S E A C K E R M A NAT L A N TA FA LC O N S
“ S y s t e m s v s . Pr o g r a m s”
Fa c e b o o k : @ j e s s e . a c k e r m a n . 7 9
lecture
3/19/17
1
Systemsvs.Programs
JesseAckermanHeadStrength&ConditioningCoach
AtlantaFalcons
AC SSP
GPP
Extreme
High
Moderate/ High
Moderate
Low/Moderate
Low
V
V
V
V
P
2
AC- Academics, SSP- Sport Specific Preparation (i.e.. football practice and games), GPP or SPP General or Special Physical Preparation- Weight RoomP- Performance either increases or decreases as a result of ability to deal with stressors, V- Extraneous Variables- outside variables that affect focus and
essentially performance (family problems, night life, etc.) .
•System–Infinite–Holistic
•Program–Finite–Limitedinscope
3/19/17
2
CommonElementsofSuccessfulSystems
Factorslimitingstrengthproduction
• Trainability• NeuromuscularEfficiency• BiomechanicalEfficiency• PsychologicalFactors• PainandFearofPain• InjuryandFearofInjury• Fatigue
Siff,M.C..FactorsLimitingStrengthProduction.In:Supertraining:6th ed.Denver,CO:2004:12-17.
Identifyingthelimitingfactorsinsprinting&hurdling
• AnthropometricPotential• StrengthPotential• EndurancePotential• FlexibilityPotential• MentalPotential• MechanicsPotential• ConditioningPotential• DevelopmentalLevel
Mann,R.V.IdentifyingTheLimitingFactorsinSprintinginHurdling.In:TheMechanicsofSprintingand
Hurdling. 2013ed.LasVegas,NV:2013:2-17.
EGO ISTHEGREATESTLIMITINGFACTOR!!
WHITEBOARD
• FunctionalIntensityScale– ComparabletoTMaxvs.CMax
• P.A.S.M.– MULTI-FACTORIAL– LIMITATIONS
• TrainingSystem– METHODS– OPTIMALDOSEvs.MAXIMALDOSE
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T I M A N D E R S O NO r i g i n a l S t re n g t h
“ Pr e s s i n g R e s e t ”
Tw i t t e r : @ O S _ R e s e t s
practical
PRESSINGRESET
1. INTRODUCTIONTOORIGINALSTRENGTHJustabriefsynopsisofthephilosophyofOS.
A. Thebodyismadetobestrong.
B. Thebodyismadetoheal.
C. Theoriginalmovementtemplateisstillinyourbody.
2. PRESSINGRESETAbriefexplanationofwhatitmeanstoPressRESET.
A. ThethreeprinciplesofPressingRESET.
B. RestoringReflexiveStrength
i. Whatisreflexivestrength?ii. StabilityISMobilityiii. TheRootoftheIssue–It’sallabouttheroots.C. ResultsofPressingRESET
i. Takingthebrakesoff.ii. Restoringmobilityandexpressingstrength.
3. THEBIG5RESETSA. Breathing
i. Strengthstartshere.ii. Spinalstabilizersunite!
B. HeadControl
i. HomeoftheVestibularSystem.ii. Thesecrettounrealstrengthandability.
C. Rolling
i. SuperSoldierSerumfortheVestibularSystem.ii. Tactilestimulation.iii. ConnectingtheX.D. Rocking
2
i. Connectingthedotsandthejoints.ii. Soothingthesoulandpreparingthebody.iii. StabilizingandMovingE. Crawling/Cross-Crawling
i. Creatinganefficientnervoussystem.ii. CompletingtheXinsideandout.iii. Creatingyou.iv. Sillystrengthforseriousathletes.v. Restoringwhatwaslost.
F. Conclusion.
i. ThanksforPLAE-ing…!
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M I K E B E W L E YH e a r t R a t e Te c h n o l o g y & E . S . D.
Pro g r a m m i n g
“ E x p l o s i v e S t r e n g t h a n d Po w e r ”
I n s t a g r a m : @ m i k e _ b e w l e y
LECTURE
ATTITUDE | ENERGY | EFFORT
Heart Rate Technology & E.S.D. Programming
Michael Bewley
MA, CSCS, SSC, SPN, FMS, USAW Strength and Conditioning Coach
Certified Specialist in Sports Nutrition Director of Basketball Strength & Conditioning
ATTITUDE | ENERGY | EFFORT
A FAVORITE QUOTE“Anyone can make an athlete stronger. Anyone can make an athlete tired. Not everyone can make an athlete better.”
Coach Roy BensonExercise Scientist
High School Cross Country Coach 1993-2008Marist High School, GA
16 State Championships21 Individual State Titles
ATTITUDE | ENERGY | EFFORT
TEAM TELEMETRY SYSTEM BENEFITS
• To observe the work efforts of multiple athletes at the same time.
• To see who is working harder and who is in better shape.
• Can use heart rate data to help athletes work out sensibly, progressively, and safely.
ATTITUDE | ENERGY | EFFORT
TEAM TELEMETRY SYSTEM BENEFITS
• To ensure that the fittest athletes are working hard and getting fitter ; who are the least fit athletes?
• To gather data -- preseason and early season monitoring, during game situations, giving unique insights into the effort and heart rate responses in both training and competitive environments.
ATTITUDE | ENERGY | EFFORT
TEAM TELEMETRY SYSTEM BENEFITS
• Their greatest value may be in their ability to guide recovery.
• The greatest challenge: getting a head coach to buy what you’re selling.
• Moral: team telemetry system data is only as good as the head coach willing to listen to the data it reveals.
ATTITUDE | ENERGY | EFFORT
CONFUSION CREEPS IN WHEN…1. What is the aerobic versus anaerobic
breakdown of your sport?
2. How do you allocate a representative amount of time to aerobic and anaerobic work based on your metabolic breakdown?
3. What heart rate zones should you exercise at to cause adaptation and challenge the desired energy system?
ATTITUDE | ENERGY | EFFORT
THREE ENERGY SYSTEMS
Energy systems Duration (in seconds) HR Monitoring
ATP-PC 1-15 Recovery
Anaerobic glycolysis 15-90 Recovery
Aerobic >90 % MHR
Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved fromhttp://www.HumanKinetics.com
ATTITUDE | ENERGY | EFFORT
CONFUSION CREEPS IN WHEN…
4. Should you consider any nutritional intervention to enhance your energy system performance?
5. What recovery heart rates should you be looking for between intervals or after other shorter periods of high intensity?
ATTITUDE | ENERGY | EFFORT
HR zone Effort Index
Effort Level Pace Fuel
SourceFuel
SystemFitness Compo-
nent
I 60-75% Easy Slow Primarily fats
Aerobic Endurance
II 75-85% Moderate Moderate Carbs & fats
Aerobic & Anaerobic Stamina
III 85-95% Difficult Fast Primarily carbs Anaerobic Economy
IV 95-100% Very hard Sprint All carbs ATP-PC Speed
Heart Rate Phases
Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved fromhttp://www.HumanKinetics.com
ATTITUDE | ENERGY | EFFORT
BASIC MODEL FOR TRAINING
Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved from http://www.HumanKinetics.com
ATTITUDE | ENERGY | EFFORT
Endurance
Stamina
Economy
Endurance
Stamina
Economy
Speed
High Intensity
Low Intensity Offseason
Competition
Volu
me
Volu
me
KEEPING DATA IN PERSPECTIVE“Gathering numbers & mounds of data is the easy part. Knowing what to do with the data is another. I am seeing profound conclusions being drawn regarding performance with absolutely no understanding of the context of how the numbers were generated. We need to be able to use technology & meaningful data to expand our capabilities not limit them. Numbers are one dimensional. Performance is multi-dimensional.”
ATTITUDE | ENERGY | EFFORT
Vern GambettaGambetta Sports Training Systems
CULTURE CHECKLIST• Does your coaches (head coach)
embrace the technology data?
• Do your coaches understand this technology is not 100% perfect?
• Do you have coaches blessing to “inconvenience” athletes for the greater good?
• Will everyone embrace your efforts to modify prescribed training based on data?
ATTITUDE | ENERGY | EFFORT
DATA REPORT CHECKLIST• Whose going to collect data (you,
assistant, manager)?
• Whose going to teach athletes how to use the technology (daily, pre/post practice/game schedule)?
• Whose going to hold athlete’s accountable when technology logistics are not followed?
• What’s the plan for analyzing data and giving coaches feedback?
ATTITUDE | ENERGY | EFFORT
INTERNAL VS EXTERNAL LOAD
• Utilize Polar Team Pro EVERY training session and games.
• Capable of looking at heart rate, distance, acceleration/deceleration data, hours of recovery.
• Spend 95% of time looking at heart rate and recovery; most experience and researched to date.
ATTITUDE | ENERGY | EFFORT
WHAT HEART RATE REVEALS1. Correct intensity for aerobic
system development.
2. Correct intensity for anaerobic system development.
3. Correct durations for time spent in appropriate heart rate training zones.
4. Appropriate recovery periods during interval training.
ATTITUDE | ENERGY | EFFORT
WHAT HEART RATE REVEALS5. Appropriate recovery
periods between exercise sessions.
6. Effective evaluation of adaptations to training programs.
7. Early warning signs of over-training/under-resting.
ATTITUDE | ENERGY | EFFORT
AVOID POSSIBLE INJURY• Individualizing workouts using
HR data helps keep skill development sessions from turning into efforts that much harder than necessary.
• An arbitrary standard in a time trial may force athletes to work harder than necessary and, in the process, risk injury or burnout.
Athlete ATEST: 2-MilesTIME: 13m 45s
Athlete BTEST: 2-MilesTIME: 13m 45s
AVG
95%
MH
R
AVG
85%
MH
R
ATTITUDE | ENERGY | EFFORT
ATHLETE PROFILE: FITNESS TEST• Begin with dynamic warmup
followed by 5-minute warmup to start test.
• Grade is set and speed is increased every 2 minutes.
• Record hear rate every two minutes; beginning of each stage.
• Test ends when athlete stops.• 1-minute recovery rate is recorded
followed by cool down.
ATTITUDE | ENERGY | EFFORT
GROUP FITNESS TEST OPTION• Put on your heart rate monitor & find a running track.• Do a good 0.5- to 1-mile warm-up.• Perform a single 400-600 meter lap as fast as possible & record your
HR at end.• Take a 2-minute recovery walk or jog and then repeat another sprint
as fast as possible.• Take another 2-minute recovery and repeat a sprint again. Your heart
rate at the end of this third trial will be a good indicator of MHR. • 1-minute recovery rate (1-MRR) is recorded followed by cool down.
The 1-MMR is a good indicator of fitness level.
ATTITUDE | ENERGY | EFFORT
TREADMILL FITNESS TESTStage Duration (min) Speed (mph)Grade (%) V02 max (ml/kg/min)0 2:00 6.0 2 38.54
1 2:00 6.5 2 41.462 2:00 7.0 2 44.383 2:00 7.5 2 47.304 2:00 8.0 2 50.22
5 2:00 8.5 2 53.146 2:00 9.0 2 56.067 2:00 9.5 2 58.988 2:00 10.0 2 61.909 2:00 10.5 2 64.82
10 2:00 11.0 2 67.7011 2:00 11.5 2 70.60
Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved from http://www.HumanKinetics.com
ATTITUDE | ENERGY | EFFORT
Age Poor Fair Average Good Excellent
15-19 ≤52 53-57 58-65 66-69 ≥70
20-29 ≤52 53-59 60-69 70-77 ≥78
Level I Level II Level III
Age Poor Fair Average Good Excellent
15-19 ≤48 49-54 55-61 62-67 ≥68
20-29 ≤49 50-54 55-62 63-71 ≥72
Level I Level II Level III
FITNESS VO2MAX CLASSIFICATIONSM
ale
Fem
ale
Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved from http://www.HumanKinetics.com
ATTITUDE | ENERGY | EFFORT
POST TEST ANALYSIS• Assign an athlete a Fitness Level
based 1-minute HR recovery (anaerobic/power athletes; not VO2max).
• Record athlete’s resting heart rate (Sleep Cycle app), max heart rate and recovery heart rate.
• Enter all the above values in the Polar athlete profile.
Low Fair Average Good Excellent Elite
< 10 bpm 11-20 bpm 21-30 bpm 31-40 bpm 41-50 bpm > 51 bpm
Level I Level II Level III
RECOVERY HRFITNESS CLASSIFICATIONS
• For Anaerobic, Anaerobic Glycolytic; power dominate sports, we use heart rate recovery to gauge fitness NOT VO2max.
• Ascribe Fitness Level based on one minute beats per minute (bpm) heart rate recovery.
ATTITUDE | ENERGY | EFFORT
SPORT FITNESS COMPONENTS TRAINING
• The ability to stay fast for the entire game (endurance).
• The ability to sprint back and forth for several plays in a row (stamina).
• The ability to go at race pace while using the least amount of oxygen and energy (economy).
• The leg speed to be the first to get to the ball or ball carrier (speed). Endurance
Stamina
Economy
ATTITUDE | ENERGY | EFFORT
Endurance
Stamina
Economy
Speed
High Intensity
Low Intensity Offseason
Competition
Volu
me
Volu
me
Fitness Test
Level I Level II Level III
12 - 20 weeksendurance training
<75% HR max
4 weekseconomy training85 to 95% HR max
2-4 weeksspeed training
95-100% HR max
12-16 weeksendurance training
<75% HR max
4-12 weeksendurance training
<75% HR max
Chart adapted from Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved from http://www.HumanKinetics.com
ATTITUDE | ENERGY | EFFORT
E.S.D. MACROCYCLE
4 weeksstamina training
75 to 85% HR max
July 23-28
July 16-22
July 9-15
July 2-8
July/Jun 25-1
Jun 18-24
Jun 11-17
Jun 4-10
Jun/May 28-3
May 2-8
Speed PhaseWeek 2
Speed PhaseWeek 1
Economy PhaseWeek 4
Economy PhaseWeek 3
Economy PhaseWeek 2
Economy PhaseWeek 1
Stamina Phase
Week 4
Stamina PhaseWeek 3
Stamina PhaseWeek 2
Stamina PhaseWeek 1
ATTITUDE | ENERGY | EFFORT
• Profile Example: Clemson High School Football Player• After evaluate Fitness Level, determine Endurance Training
intensity, duration, frequency before beginning ESD phases.• Endurance is foundation for all other levels of fitness (60% to
75% MHR).
E.S.D. MICROCYCLES
HEART RATE DATA COLLECTION• Record & monitor Resting HR &
Exercise HR response to a given workload as often as possible — should be documented over days, weeks, and months.
• Understand how athlete’s heart rate should respond both at rest & during exercise as they train.
• Make sure it is increasing and decreasing as you would expect.
ATTITUDE | ENERGY | EFFORT
MONITOR DEFINITIVE CHANGES
• Perform Fitness Test once every 8-10 weeks and compare data• HR at the fixed load decreases because the heart muscle is now stronger
and can move more blood with each beat. (improved stroke volume).• Faster HR recovery demonstrates improves performance and fitness
level.
ATTITUDE | ENERGY | EFFORT
MAX HEART RATE CHANGE• Will coincide with chronic training.• As total blood volume increases,
max stroke volume will increase and HR will begin to decrease sub-maximally and maximally.
• Vagal tone will increase both resting to maximally (Dr. Mike Martino -
Georgia College). • Exercise economy will also improve
as you address movement literacy approach.
ATTITUDE | ENERGY | EFFORT
YEAR ROUND PERIODIZATION• We utilize TeamPro in the basketball
offseason for fitness classification assessment and sport-specific energy system development.
• In the pre-season, we use TeamPro to periodize training intensity, load and duration so they mimic in-season play.
• In-season play, we use TeamPro to gauge individual, position, and team-specific loads to optimize training efficiency and recovery for peak game-time performance.
ATTITUDE | ENERGY | EFFORT
• Use M400 as a daily fitness tracker (much like a FitBit).
• BONUS: Measures sleep quality and quantity.
• Heart Rate Zone athlete guidance
• Works with Polar Beat App.• Syncs with TeamPro account.
ATTITUDE | ENERGY | EFFORT
POLAR M400 DATA TRACKING
SYSTEM CHALLENGES• The greatest challenge:
getting a head coach to buy what you’re selling.
• Moral: team telemetry system data is only as good as the head coach willing to listen to the data it reveals.
ATTITUDE | ENERGY | EFFORT
COACH FEEDBACK: MARKERS
• Add markers for each practice session drill and analyze which create greatest amount of HR load.
• Share that will coaches and discuss ways to manipulate load, intensity, duration arrangement of drills.
ATTITUDE | ENERGY | EFFORT
COACH FEEDBACK: HR LOADS
• Review with staff which practice drills result in the highest and lowest physiological loads so we can periodize volume and intensity for a given week/month/season/pre-game/post-game.
ATTITUDE | ENERGY | EFFORT
COACH FEEDBACK: TRAINING LOAD
• Recovery status helps optimize the timing of intensive or exhaustive training sessions.
• Helps keep total training volume in control and when adequately recovered to receive a new training stimulus
• Ensures all players are receiving a sufficient training stimulus to maintain aerobic fitness.
Stagno, K.M., et al (2007). A modified TRIMP to quantify the in-season training load of team sport players. Journal of Sports Sciences, April 2007; 25(6): 629 – 634
ATTITUDE | ENERGY | EFFORT
COACH FEEDBACK: TRAINING EFFECT
Score Training Effect (TE)
Interpretation
1 Minor This workout advances recuperation, and with a longer duration (of over one hour) improves basic endurance. Does not significantly improve aerobic performance.
2 Maintaining This workout maintains aerobic performance. It builds a foundation for a better respiratory and cardiovascular condition and higher intensity training in the future.
3 Improving This workout improves aerobic performance if repeated 2 to 4 times per week. Training at this level does not yet place special requirements for recuperation.
4 HeavyThis workout, repeated 1 to 2 times per week, highly improves aerobic performance. In order to achieve optimal development, it requires 2 to 3 recuperative workouts (TE 1-2) per week.
5 Game LoadThis workout has extremely high effect on aerobic performance, but only if followed by sufficient recuperation period. This load is typically attained in games with 30+ minutes playing time.
ATTITUDE | ENERGY | EFFORT
COACH FEEDBACK: INSEASONLOAD & RECOVERY
• 24-hours BEFORE game — Training Effect (TE) goal is 2 range.
• 48-hours BEFORE game —TE goal is 3 range.
• Game loads usually produce 3-4 Training Effects & Training Loads of 200-250 at 30+ minutes.
• Monitor game minutes per player to maintain aerobic fitness.
Training Effect
Recovery Time Estimate Training Load
5 >48 h Extreme
4 25-48 h Very Demanding
3 13-24 h Demanding
2 7-12 h Reasonable
1 1-6 h Mild
Chart adapted from Karavirtra, L (2014). Training Load & Recovery Status [Whitepaper]. Retrieved from Polar R&D, Research and Technology.
ATTITUDE | ENERGY | EFFORT
COACH FEEDBACK: PLAYER RPR• Subjective wellness
questionnaires just as important as technology itself.
• Provides athletes outlet to tell us what is happening in their bodies.
• Reliable and valid means of periodizing training.
ATTITUDE | ENERGY | EFFORT
COACH FEEDBACK: PLAYER RPE
• Athlete weighs in and gives practice readiness.
• After practice, athlete weighs out and give practice intensity (rate of perceived exertion).
• Reference with Training Load and Training Effect.
ATTITUDE | ENERGY | EFFORT
Weigh&in/Weight&out/Readiness/Intensity2Scale
MBKB Weight2Before/After
Scale2Before/After
Weight2Before/After
Scale2Before/After
Weight2Before/After
Scale2Before/After
Weight2Before/After
Scale2Before/After
Weight2Before/After
Scale2Before/After
Adam%Smith / / / / / / / / / /
Adoulaye%Gueye / / / / / / / / / /
Ben%Lammers / / / / / / / / / /
Charles%Mitchell / / / / / / / / / /
Corey%Heyward / / / / / / / / / /
James%White / / / / / / / / / /
Josh%Heath / / / / / / / / / /
Marcus%Hunt / / / / / / / / / /
Nick%Jacobs / / / / / / / / / /
Quinton%Stephens / / / / / / / / / /
Rand%Rowland / / / / / / / / / /
Sylvester%Ogbonda / / / / / / / / / /
Tadric%Jackson / / / / / / / / / /
Travis%Jorgenson / / / / / / / / / /
6 6
8 8
########10####I#Feel#Completely#Exhausted######
##########1########I#Feel#Completely#Rested###
##########5################I#Feel#Alright
PRACTICE2INTENSITY##########1##################Really#easy###
##########5#######################Hard
########10########Coach#Tired#To#Kill#Us######
##########2#######################Easy##########3##################Moderate##########4################Sort#of#Hard
##########7#################Really#Hard
##########9###########Really,#Really#Hard
##########2###########I#Feel#Pretty#Rested
##########7#################I#Feel#Tired
##########3#################I#Feel#Good##########4###########I#Feel#Sort#of#Good
##########9###########I#Feel#Really#Tired
Date
/%%%%%%%%%%%%%%/
Date Date Date Date
/%%%%%%%%%%%%%%/ /%%%%%%%%%%%%%%/ /%%%%%%%%%%%%%%/ /%%%%%%%%%%%%%%/
PRACTICE2READINESS
ATTITUDE | ENERGY | EFFORT
ATTITUDE | ENERGY | EFFORT
THANK YOU!
Michael Bewley MA, CSCS, SSC, SPN, FMS, USAW Strength and Conditioning Coach
Certified Specialist in Sports Nutrition Director of Basketball Strength & Conditioning
DATA COLLECTION RESOURCESThought you might like these resources at http://www.lynda.com. Essentially, it’s how I taught myself Excel and how to manage and analyze all the data I collect from HR monitors, technology and more:
Setting Up Excel Databasehttp://www.lynda.com/Excel-tutorials/Setting-Up-Database-Excel-2013/165254-2.html
Excel Pivot Tables In Depthhttp://www.lynda.com/Excel-tutorials/Excel-2013-Pivot-Tables-Depth/114891-2.html
Creating Interactive Excel Dashboardshttp://www.lynda.com/Access-tutorials/Creating-Interactive-Dashboards-Excel-2013/374773-2.html
ATTITUDE | ENERGY | EFFORT
DATA COLLECTION RESOURCESExcel Charts In Depthhttp://www.lynda.com/Excel-tutorials/Excel-2013-Charts-Depth/135358-2.html
Other Good Stuff - High Levelhttp://www.lynda.com/Excel-tutorials/Excel-Data-Analysis-Forecasting/153775-2.html
http://www.lynda.com/Excel-tutorials/Excel-2013-Advanced-Formulas-Functions/126129-2.html
http://www.lynda.com/Excel-tutorials/Excel-2013-Tips-Tricks/167361-2.html
ATTITUDE | ENERGY | EFFORT
BASKETBALL TRAINING RESOURCES1. Abdelkrim, N. B., Chaouachi, A., Chamari, K., Chtara, M., & Castagna, C. (2010). Positional role and competitive-level differences in
elite-level men's basketball players. The Journal of Strength & Conditioning Research, 24(5), 1346-13552. Ackland, T.R, Schreiner, A.B, and Kerr, D.A. (1997).Absolute size and proportionality characteristics of World Championship female
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players during competition. British Journal of Sports Medicine, 41, 69–75.5. Ben Abdelkrim, N., Castagna, C., Jabri, I., Battikh, T., El Fazaa, S., & El Ati, J. (2010b). Activity profile and physiological requirements of
junior elite basketball players in relation to aerobic–anaerobic fitness. Journal of Strength and Conditioning Research, 24, 2330–2342.
6. Benson, R, et al (2011). Heart Rate Training [Adobe Digital Editions]. Retrieved from Human Kinetics7. Boone., J and Bourgois., J (2012). Morphological and Physiological Profile of Elite Basketball Players in Belgium International Journal
of Sports Physiology and Performance, 8, 630-638.8. Carda, R.D., & Looney, M.A. (1994). Differences in physical characteristics in collegiate baseball players. A descriptive position by
position analysis. Journal of Sports Medicine and physical Fitness, 34 (4), 370-376.9. Cormery, B., Marcil, M. & Bouvard, M., (2008). Rule change incidence on physiological characteristics of elite basketball players: a
10-year-period investigation. British journal of sports medicine, 42(1), p.25-30.10. Castagna, C. et al., 2008. The Yo-Yo intermittent recovery test in basketball players. Journal of Science and Medicine in Sport, 11(2),
p.202-208.11. Ciuti., C, Marcello., C, Macis., A, Onnis., E, Solinas., R, Lai., C, and Concu., A. (1996). Improved aerobic power by detraining in
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ATTITUDE | ENERGY | EFFORT
BASKETBALL TRAINING RESOURCES13. Cormery, B, Marcil, M, and Bouvard, M. (2008).Rule change incidence on physiological characteristics of elite basketball players: A
10-year investigation. Br J Sports Med, 42,25–30.14. Crisafulli, A., Melis, F., Tocco, F., Laconi, P., Lai., C, & Concu, A. (2002). External mechanical work versus oxidative energy
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Medicine 38.7, 565-578. 16. Delextrat, A. & Cohen, D., (2008). Physiological testing of basketball players: toward a standard evaluation of anaerobic fitness.
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players. Sports Medicine, 38(7):565-578.18. Gal, and Ronnie L.(2009). “Physical Attributes, Physiological Characteristics, On-Court Performances and Nutritional Strategies of
Female and Male Basketball Players.” Sports Medicine 39.7,547-568. 19. Grosgeorge, B. (1990).Observation and training in team sports (in French). Paris INSEP-Publications 20. Bogdanis, G.C. et al., 2007. Effects of two different short-term training programs on the physical and technical abilities of
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ATTITUDE | ENERGY | EFFORT
BASKETBALL TRAINING RESOURCES25. Latin, RW, Berg, K, and Baechle, T. Physical and performance characteristics of NCAA Division I male basketball players. J Strength
Cond Res 8: 214–218, 199426. Jeličić, M., Sekulić, D., & Marinković, M. (2002). Anthropometric characteristics of high level European junior basketball players.
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2009" (Technical-tactical activity of the player just before the scoring, on the European Championship „Poland 2009". Bachelor's Thesis, Novi Sad: Faculty of Sport and Physical Education, University of Novi Sad. In Serbian
35. Matković, R.B., Matković, B., & Knjaz, D. (2005). Fiziologija košarkaške igre (Physiology of the basketball game). Hrvatski športskomedicinski vjesnik, 2, 113-124.
ATTITUDE | ENERGY | EFFORT
BASKETBALL TRAINING RESOURCES37. MacDougall, J.D, et al (1998). Muscle performance and enzymatic adaptations to sprint interval training. J Appl Physiol,84,2138–42.38. McKeag, D. (2003). Basketball - Olympic handbook of sports medicine. Oxford: Blackwell Publishing. 39. McInnes, S. E., Carlson, J. S., Jones, C. J., & McKenna, M. J.(1995). The physiological load imposed on basketball players during competition.
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BASKETBALL TRAINING RESOURCES51. Stagno, K.M., et al (2007). A modified TRIMP to quantify the in-season training load of team sport players. Journal of Sports
Sciences, April 2007; 25(6): 629 – 63452. Taylor, J.(2004). A tactical metabolic training model for collegiate basketball. Strength and conditioning journal, 26 (5), 22-29. Tomlin
DL and Wenger HA.2001. The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports Med 31: 1–11
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Journal, 35(6), 89-94.57. Köklü, Y. et al., (2011). Comparison of Chosen Physical Fitness Characteristics of Turkish Professional Basketball Players by Division
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female and male basketball players. Sports Medicine, 39(7):547-568.
ATTITUDE | ENERGY | EFFORT
notes
P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E
notes
P L A E S U M M I T S . C O M© 2 0 1 7 , P L A E
P L A E S U M M I T S . C O M
© 2 0 1 7 , P L A E